Purpose of this run was to scout hills for SF marathon training. Find some nice ones. Over a 4 mile stretch of this run had a 700 ft elevation gain. Good stuff. Did some marathon pace miles after ...read more

Purpose of this run was to scout hills for SF marathon training. Find some nice ones. Over a 4 mile stretch of this run had a 700 ft elevation gain. Good stuff. Did some marathon pace miles after the hills so I can practice MP on hill-tired legs

1.5 warm (9:20)
3 miles rolling hills, aiming to be in the low 8's (8:34, 8:26)
1 mile off the hills on flat fast- 7:30-8 (7:44)
.5 mile recovery at 8-8:10 (8:06)
2 more miles of rolling hills...read more

New running schedule has moved tempo to Tuesday instead of wednesday. Over time this will pay dividends since I'll have one less recovery day after Sunday long runs before hitting the tempo wo... read more

thanks gordon. i wasn't sure if you were using a galloway technique. i am really trying to break away from it myself, only walking .05 miles for every one. Having done Goofy with the injury, Galloway helped me through it, BUT it really messed with my brain about what my limitations were. Sorry for rambling... keep kicking ass!